The Diet Mentality

For a dieting bodybuilder, gaining muscle while losing body fat is a matter of mentality. Here's what not to do:

1. DON'T DIET IMPATIENTLY

Your body needs at least three weeks to adapt to dietary modifications, so be patient. Don't anticipate immediate changes. If you start a high-carb, moderate-protein, low-fat diet with reduced calories, visible progress will probably not occur until after 21 days.

2. DON'E LOSE TRACK OF TRACKING CALORIES

Count everything you eat; not only calories, but carbohydrates, proteins and fats. Consult Nutrition Almanac or a comparable source.

3. DON'T EAT HAPHAZARDLY

Whether you're trying to lose fat or gain lean body mass, remain consistent. Sporadic eating is anathema to progress. If you're a hard-gainer or have a difficult time getting ripped, the five-meals-a-day plan is the best; it stabilizes nutrient absorption while inhibiting fat storage.

4. DON'T BE SCALE-SUBSERVIENT

Don't depend upon the scale to fine-tune your diet. It's a good general gauge, but seeing a numerical difference can cause one to overcompensate. It's better to rely on photos and an unbiased eye.

5. DON'T OVEREAT

Bodybuilders who try to gain mass often overeat, taking in too many calories that turn to body fat. They do the same with carbohydrates, expecting more energy for hard training. Get enough, not an excess.